Just Keep Knocking

About This Class

Bryan Kest leads this unhurried yet physically rich 72-minute dynamic flow from a single mat footprint, guiding students through a progressive journey that begins in Child's Pose and Downward Facing Dog before building through multiple rounds of Cobra, Locust variations, Plank push-up sequences, and inventive one-armed balance work. The mid-section deepens into Runner's Lunge, Warrior holds, and low-lunge twists designed to challenge both leg strength and mental equanimity — Bryan explicitly frames the long standing holds as training for calmness and humility rather than pure physical endurance. The floor sequence that follows targets the hips and hamstrings through wide-legged seated forward folds, supine Happy Baby variations, and spinal twists. Core work arrives in the form of alternating leg lowers and full-body "central muscular activity" holds. The practice closes with a guided gratitude meditation in seated stillness before a generous, unhurried Savasana. Throughout, Bryan emphasises moderate, modest effort, deep fluid breathing, and self-compassion over comparison or ego-driven performance — making this class as much a mental training session as a physical one.